2-Ingredient Lentil Wraps

These simple red lentil wraps are high in plant protein, naturally gluten-free, and shockingly easy to make. Perfect for meal prep, sandwich wraps, or stuffing with your favorite veggies.

Want to see them in action? Watch the full video here! 

Fun fact: I first made this recipe with my girl Dr. Cara Hodgson (aka DocTok), and now we text about it weekly because it’s just that good. Sometimes the simplest staples become the ones you can’t live without. 💛

Why Beans Deserve a Spot on Every Plate

If there’s one food I could encourage everyone to eat more of, it’s beans. They’re one of the most nutrient-dense staples on the planet—rich in plant protein, fiber, minerals, and antioxidants—and they also have unique benefits you won’t find in many other foods.

First, beans are incredibly satiating. The protein and fiber slow digestion and help you feel fuller for longer, which naturally supports healthy weight management without leaving you hungry. Unlike refined carbs that cause spikes and crashes, beans provide steady, long-lasting energy.

But here’s the really fascinating part: beans are one of the few foods that create the “second meal effect.” That means eating beans at one meal can actually help keep your blood sugar more stable at your next meal, even hours later. This effect supports metabolic health, lowers the risk of type 2 diabetes, and helps protect your heart and brain.

In other words, beans aren’t just good for you in the moment—they continue working behind the scenes to protect your body long after you’ve eaten them. Talk about food as medicine!

Time for the Recipe! 

Ingredients:

• ¾ cup dry red lentils (150g)

• 1½ cups low-sodium vegetable broth or water

Instructions:

1. Soak the lentils
   Add lentils and broth (or water) to a bowl and soak for 3–4 hours at room temperature.
   Short on time? Use boiling liquid and soak for just 1 hour.

2. Blend the batter
   Transfer the soaked lentils and liquid to a high-speed blender. Blend until completely smooth and lump-free. The consistency should be similar to thin pancake batter.

3. Cook the wraps
   Heat a nonstick skillet over medium heat. Pour in about ¼ cup of the batter and spread into a thin circle.
   Cook for 3–4 minutes per side, or until golden and easy to flip.

4. Repeat & store
   Continue with the rest of the batter — it should make about 5 small-to-medium wraps.
   Let the wraps cool completely before storing.

   • Fridge: Store in an airtight container for 4–5 days.

   • Freezer: Freeze with parchment paper between each wrap to prevent sticking.

These are amazing as tortillas, crepes, or sandwich wraps! They're also toddler-friendly and lunchbox-approved. Let me know how you fill yours 💛

XOXO, 

Dr. Cara²